CrossFit Ballwin – CrossFit

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Justin Fadler

Warm-up

General Movements:

1 Minute Easy Row

1 Minute Active Spidermans

:45 second Medium Row

:45 seconds Push-ups to Down Dog

:30 second Faster Row

:30 seconds Air Squats

Barbell Warm-up:

5 Good Mornings

5 Back Squats


5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts


5 Front Squats

Mobility

Front Rack Stretch – 1:00

Warrior Squats – 10 Repetitions

Strength & Skill

Box Jumps:

1. Full Extension

2. Move Prep

Row:

1. 11 O’Clock Lean Back

2. Move Prep

Toes to Bar

1. Hollow & Arch

2. Move Prep

Thruster:

1. Squeeze & Breathe

2. Build in Weight

Metcon

*In this longer time domain piece, looking to use a weight on the barbell that you could complete 21+ repetitions unbroken when fresh. Picking both the right weights, movement substitutions, and strategy to continue moving for the majority of the 18 minutes will allow everyone to get the most out of this workout.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/23 Calorie Row

30 Toes to Bar